How a vegan diet affects your life
Vegan or vegan diets are a balanced and healthy nutritional diet. Throughout the trial you can see different facts to maintain a vegetarian/vegan diet such as the main critical nutrients in these diets are protein, omega 3 fatty acids, iron, zinc, iodine, vitamin D, and vitamin B12.
On the other hand it also mentions benefits that maintaining this diet brings as the reduction of glycosylated hemoglobin (HBA1C) and better glycemia control in type 2 mellitus diabetics, among others.
Over the years, the population with a vegan / vegetarian diet is increased because the nutritional and healthy benefits have been exposed, and it is demonstrated that these diets provide much nutrients and disease precautions. They are balanced and healthy diets.
Vegetarian diets have all the necessary food groups for a child to be healthy. Scientific societies, consider that these well -planned diets are perfectly suitable for children of all ages. Legumes, nuts and seeds are the main substitutes for meat and fish and must be present in the daily feeding of these children.
All the nutrients required in a diet for a person to grow strong and healthy can be provided by a vegetarian and vegan diet. They are a healthy lifestyle and provides benefits such as reducing the risk of diseases and is a nutrient -rich diet for all stages.
Vegan / vegan diets provide greater nutrients such as better levels of magnesium, vitamin C, E, folic acid among others. It also brings a high percentage of long -term disease reduction.
Having greater consumption of fruits and vegetables and based a consumption of snack.
The nutritionally adequate vegetarian diets, including vegan diets, are healthy, and can provide health benefits in prevention and treatment of certain diseases and are appropriate for all stages of the life cycle, including pregnancy, breastfeeding, childhood,childhood and adolescence, as well as for athletes.
Introduction
The world is running out of our eyes and few are cooperating, maintaining a vegetarian life not only helps our damaged ecosystem;This lifestyle also generates benefits for your general health.
Vegetarian or vegan food
Today, the world is destroying in front of our eyes and few do something about it, the most important thing is to take care of you and then help others. Vegetarianism consists of a diet that excludes breaths of animal origin;The vegetarian or vegan population in Mexico and around the world has strong growth. Based on Forbes magazine, 20% of the population of Mexico AH reduced or completely based on the consumption of food derived from animals thanks to the trends currently leading.(Forbes, 2018).
This article seeks to inform the reader to have a vegetarian or vegan diet at any age, provides a nutritional, balanced, healthy and ecological life. The basic concepts of vegetarian food for practical identification will be announced, in addition to the foods that make up these ditas along with their nutrient explanation. So the variety of benefits that a vegetarian or vegan diet in areas such as physical, mental, nutrition and more will be presented. All with the intention that the reader can be informed and use the information provided in the future for their well -being or that of others.
Foods that make up a vegetarian and vegan diet
Vegan and vegan diets exclude food from animal origin, however, they replace these food groups with others. Within these diets you can find various food groups which provide different nutrients to consumer health.
The food group of legumes is considered the main substitute for meat and fish in vegetarianism since these have high levels of iron, protein, zinc, calcium, fiber, antioxidant substances and magnesium. They are saturated fat -free foods and cholesterol. Some examples that belong to this group are: lentils, beans, chickpeas, peas, peanuts, ejote, among others.
Nuts and seeds are characterized by being rich in nutrients, such as natural fat, vitamins E and B, minerals and fiber. Some examples that belong to this group are: nuts, almonds, pistaches, hazelnuts, sunflower seeds, among others.
The food group of cereals and integral derivatives are rich in zinc, vitamin D and B12, iron. Some examples that belong to this group are: rice, pasta, wheat, corn, oats, millet, bread among others.
Fruits are edible fruits obtained from naturally sweet cultivated plants and intense aromas that have nutritional properties such as fiber, water, vitamins C and B, proteins and natural fats. Some examples that belong to this group are: strawberry, wiki, banana, apple, pear, grapes, among others.
The food group of vegetables which mainly provide minerals, vitamins and fiber. It does not contain proteins or lipids but carbohydrates. Some examples that belong to this group are: carrot, onion, potato, pea, radish, eggplant, among others. These are food groups
To finish the dairy and egg which are included in these diets in moderation, they are also a source of protein, vitamin B, calcium and zinc;They are moderate products because they include saturated fats and cholesterol doing balanced food with fruits and vegetables. Some examples of this group are: milk, yogurt, egg, cream, among others.
Benefits of having a vegetarian or vegan diet
As every action carried out in our lives creates a consequences, maintaining vegetarian or vegetarian feeding at any age is no exception;There are different areas which are benefited from maintaining this lifestyle. Below will some of the benefits be presented in the different affected areas of an individual’s life.
Health benefits
- Higher levels of dietary fiber, antioxidant nutrients, magnesium, potassium, vitamin C and E, folic acid, sodium, flavonoids, omega 3 and proteins.
- Decreases saturated fatty acids, cholesterol, and total fat.
- Diseases such as constipation, cholesterol, blood pressure, hypertension prevents in the short term,
- Prevents long term diseases such as cancer, type 2 diabetes mellitus, heart disease, obesity, tumors, ischemic disease, and bronchial asthma.
Physical benefits
Being vegetarian or vegan consists in maintaining a balanced and healthy diet, including all the food groups mentioned above which results in a strong and healthy body. Therefore when a person feels satisfied and comfortable with his body physically tends to be happier in his day to day and enjoy more of his person.
Natural benefits
On the other hand, vegetarianism and veganism brings positive consequences for the environment especially to climate change and other environmental problems. Some of the benefits for the environment are:
- Decrease in water and energy consumption
- Save land entities such as rainforests.
- Protect species of animals and ecosystems
- Prevents air and water pollution
- Fuel savings
- Decrease in greenhouse gas gases
- Methane reduction in air
- Decreases nitrous oxide in the world
- Decreases the negative effects on climate change
- Increased fertile lands for fruits and vegetable crops
CONCLUSION
Being vegetarian or vegan leads to feed you from various food groups which provides many proteins, minerals and vitamins that make your body and healthier life;It can be a difficult way to change your way of thinking or living because this food is a healthy, balanced and rich lifestyle that not only brings benefits to your health, but also helps the well -being of the world where you live.
Bibliography
- González Leal R. (2017). Vegetarian food in adolescents: pros and cons. Continuous Training Magazine of the Spanish Society of Adolescence Medicine, 5 (3), P. 56-65
- Martínez Biarge m. Vegetarian children, healthy children? In: AEPAP (ed.). 2018 Pediatric Update Course. Madrid: Lúa Ediciones 3.0;2018. p. 223-234.
- Rojas Allende, D., Figueras Díaz, F., & Durán Agüero, S. (2017). Nutritional advantages and disadvantages of being vegan or vegetarian. Chilean Nutrition Magazine, 44 (3), 218-225. DOI: 10.4067/S0717-75182017000300218
- Seven ways in which being vegan helps save the planet. (2015). Peta Latino. Collecting October 9, 2019, https: // www.Petalatino.com/Blog/Forms-who-Ser-Vegano-Salva-Al-Planeta/
- Staff, f. (2018). 20% of Mexicans are already vegetarians or vegan • Forbes Mexico. Forbes Mexico. Collecting October 9, 2019, https: // www.Forbes.com.mx/20-of-the-Mexicans-and-are-vegetarian-o-vegan/f
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